Ashtanga Primary Series - Seated Postures with Sanskrit

The first half of the seated sequence can feel like an endless mountain of jump-backs and lift-ups. To keep from burning out your shoulders before you reach Navasana, lean into the leverage of your props. Place your blocks directly under your hands for every single vinyasa. As you exhale to lift, focus less on pushing from your arms and more on drawing your knees up into your chest using your deep pelvic floor locks (Mula Bandha). Think of your core as a crane pulling your weight upward, rather than your arms pushing it away.